The mid-back region is one of the most common areas of discomfort people complain about. While lower back pain and neck pain happen more frequently, middle back pain can be equally debilitating.

However, it is often overlooked and not given the attention it deserves.

If you’re experiencing mid-back pain, there are a few movements and exercises that you can incorporate into your routine to relieve pain. The following five movements serve as a mid-back rescue releasing pain.

1. Scapular Squeeze

The scapular squeeze exercise is an easy and practical movement that releases pain in the mid-back region. All you need to do is sit on a chair with your back straight and your shoulders relaxed.

Start by squeezing your shoulder blades as close together as you can, making sure to keep your arms relaxed and shoulders level.

You can hold this position for up to 10 seconds before releasing and repeating. Repeat this movement for up to 10 times per session and aim for completing three sessions per day.

2. Thoracic Extension

Thoracic extension is an exercise that specifically targets the thoracic spine and releases tension in the mid-back region. Start by sitting on the floor with your legs stretched out in front of you. Place a foam roller near the middle of your back.

Lie down on the foam roller in such a way that it is between your shoulder blades. Place your hands behind your head and gently lower yourself onto the roller.

Slowly curl your neck and thumbs towards the ceiling, and raise your elbows towards the ceiling too. You can hold this position for up to 20 seconds before releasing and repeating for three sets.

3. Pec Stretch

Tight pecs can lead to mid-back pain. Stretching the chest muscles can relieve pressure and reduce lower and middle back pain. Start the pec stretch by standing in a doorway and placing both hands on the doorframe on either side of the door.

Your elbows should be bent and level with your shoulders.

Then, step forward with one leg, slowly feeling the stretch in the front of your chest. Hold this position for up to 20 seconds and repeat for three sets on each side.

4. Seated Twists

A seated twist is an excellent exercise for targeting joint rotation and mid-back rotation. Begin the seated twist by sitting on a chair with your back straight and feet flat on the ground.

Place your right hand on your left thigh, and your left hand behind your hip on the seat of the chair.

Gently rotate yourself to the left, as far as you can, and hold this position for up to 10 seconds. Release slowly and repeat on the other side. You can total up to ten rotations on both sides per session.

5. Cat and Camel

A cat and camel sequence is a well-known yoga pose that promotes spinal flexibility and releases tension in the mid-back. Start on your hands and knees while ensuring your wrists are directly below your shoulders and your knees are hip-distance apart.

Breathe in and arch your back in an upward fashion, resembling the hump of a camel. Hold this position for a second or two before slowly breathing out and curving your back towards the ground, just like a cat.

Hold this position for another second before releasing to the neutrals spine position. You can repeat up to 20 sessions per day.

Incorporating these exercises into your daily routine can prevent, manage, or alleviate mid-back pain. Talk to your physician if pain persists or consult with a physiotherapist or chiropractor for advice.